Q: I noticed in one of your recent newsletters about the Super-Size Crash Course that you mentioned doing an X-centric set followed immediately by speed reps. I’ve read that e-book twice, but I don’t remember seeing that anywhere. Am I missing something?
A: To clarify what we said, you take your 15-rep-max weight and do an X-centric set—lift in one second and lower in six on EVERY rep.
You should get around 7 reps. When you can no longer lower in six seconds, immediately launch into an X-celeration, or speed, set for a double dose of muscle growth—each rep should take about 1.5 seconds.
You should get five to 10 of those speed reps, depending on the exercise. You’ll up your muscle tension time and activate dormant fibers—or at least give the ones that are fatigued an extra jolt of size-building intensity…
Warning: Don’t throw the weight. Move it as fast as you can with CONTROL.
We first discussed the double dose of X-centric plus X-celeration on page 70 of the Size Surge Workout 2.0 e-book. We suggested it as a one-set mass finisher for the new workouts listed. (Pure negatives or X-centric-only works well too, which are also described with mass finishers.)
A great method we’ve experimented with and had good results with is doing three sets of this double-hit tempo split for one exercise in our Positions-of-Flexion workouts. For example, you’d do three sets of it on the stretch move for pecs, flat-bench flyes.
At your next workout try X-centric plus X-celeration for a blast of new muscle size.
Note: The Super-Size Crash Course is a great winter-workout program and includes Jordon Williamson’s 18-pounds-of-muscle-in 12-weeks program plus alternate workouts (moderate-weight for older trainees). It also includes the Progressive-Speed 4X mass method and Steve’s radical 2-Days-On, Muscle-Up, Fat-Gone Diet for mass and shreds. Get more info HERE <==
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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